8 Different sessions; Duration choice 24 to 51 minutes
All sessions are displayed at the Pool on laminated cards.
Take them poolside so you can follow the session.
Please return them to the display when finished.
Is the swim session level right for you?
All the swim sessions are designed to achieve and maintain an exercise heart rate around 70% of your Maximum Exercise Heart Rate.
The Topic - Selecting a Lap Session Level - explains this process and provides a simple set that you can do, to make sure the sessions in this level are right for you.
The set for Level 1 sessions as explained in the link above is:
12 x 25m; 30second interval; with a lap pace of 18-20 seconds -
At the end of this set the aim is to have your EHR around your 70% of Max heart rate level.
Set duration 6 min.
Relevant information : Exercise Heart Rate by Age
Shown in this table are your average Exercise Heart Rate targets.
It is at this exercise level you will receive the optimum benefit for the levels shown:
Health and Wellness
Fitness
Relevant information: Exercise Heart Rate by Age
Swim Session Level 1 - Session number 1
Duration 25 to 51 min; Distance 1050 to 2050 metres
Swim Session Level 1 - Session number 2
Duration 24 to 50 min; Distance 1000 to 2400 metres
Swim Session Level 1 - Session number 3
Duration 28 to 47 min; Distance 1200 to 1900 metres
Swim Session Level 1 - Session number 4
Duration 33 to 50 min; Distance 1400 to 2000 metres
Swim Session Level 1 - Session number 5
Duration 22 to 50 min; Distance 900 to 2000 metres
Swim Session Level 1 - Session number 6
Duration 25 to 51 min; Distance 900 to 2200 metres
Swim Session Level 1 - Session number 7
Duration 22 to 47 min; Distance 900 to 1800 metres
Swim Session Level 1 - Session number 8
Duration 22 to 40 min; Distance 900 to1800 metres